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Stretching or lengthening your muscles helps you become more limber, which makes certain activities of daily living easier. Plus, the improved flexibility gained from stretching regularly helps you prevent injuries when you are performing everyday body movements and especially during exercise. Stretching also reduces muscle tension, increases circulation, improves posture, and it just naturally feels good! The FITT principle can help you incorporate stretching exercise into your physical activity plan. Frequency (how often you are physically active in a week) Aim to do stretching exercises as many times as you do cardio—working toward five times per week. Stretch all the major muscle groups. The more frequently you stretch, the more quickly you will improve your flexibility. The best time to stretch is usually after you cool down at the end of a cardio exercise session. At the very least, warm up by walking for 5 minutes before stretching. Stretching after you’ve increased blood flow to your muscles and after your tendons and ligaments have been in use will minimize possible injury during stretching. Intensity (how hard you work each time you are physically active) Each stretch should be performed with a slow, steady movement without bouncing or locking your joints, which can cause injury. Stretch just to the point of mild discomfort, stopping before the stretch becomes painful. Time (the duration or how long your physical activity lasts) Aim to stretch for 10 to 15 minutes at a time. Hold each stretch for about 15 seconds. Repeat as necessary, according to what feels good. Type (the kind of physical activity you are doing) There are many different stretches you can do to help increase the range of motion of all your joints. Common Stretches:
How often should flexibility exercises be performed?Healthy adults should do flexibility exercises (stretches, yoga, or tai chi) for all major muscle-tendon groups—neck, shoulders, chest, trunk, lower back, hips, legs, and ankles—at least two to three times a week.
What is the time component of the Fitt VP?What is the FITT-VP principle of exercise? T- time (number of sets and repetitions of specific exercises.)
How many times a week should someone participate in flexibility exercises quizlet?Older adults should perform flexibility exercises at least two days per week for at least 10 minutes. Older adults should skip flexibility exercises and focus instead on strength training and aerobic exercise. Older adults should perform flexibility exercises at least two days per week for at least 10 minutes.
What intensity level of exercise does the ACSM recommend for health benefits for someone who engages in activity for 150 minutes per week?Consistent with the 2008 Physical Activity Guidelines for Americans, ACSM's overall recommendation is for most adults to engage in at least 150 minutes of moderate-intensity exercise each week.
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How often should a person participate in flexibility training according to the fitt-vp guidelines?
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